30g whey protein, 20g dextrose, 10g fructose, 1g Acety L-carnitine, 5g glutamine, water and 100g yogurt. I don't mix together but take together with it, 5g creatine.

My post workout shake these days has consisted of 3 scoops of Peach Plasmavol and 1-2 scoops of vanilla whey. When I'm not using the plasmavol, I use 30 grams of whey, 60g of dextrose and water.
I buy the dextrose at the bulk food store. It's very inexpensive.